I’ll never forget the Bromo Half Marathon in East Java. As a Bali-based running coach, I was used to flat coastal routes, so I thought 13.1 miles was just 13.1 miles—how tough could a few hills be?
Turns out, a whole lot tougher than I expected. By mile 9 of that race, staring up at yet another volcanic incline, I was wiped out and mentally questioning if I’d even finish. At that point, the half marathon felt less like 21 kilometers and more like 25 or 30.
It wasn’t all in my head—course elevation really does make a race feel longer. Let’s dig into why hills mess with your pace and how they mess with your mind. I’ll also share a few hard lessons from Bromo and give you some tips to help you power through hilly half marathons.
Half Marathon Elevation Gain vs. Flat Courses: Why 13.1 Can Feel Like 15
Running a half marathon on a flat course is already a tough challenge, but add some significant elevation gain and you’ve got yourself a whole new beast.
Elevation gain is how much you climb during a race. Even if the course is still 13.1 miles long, those uphill stretches will feel “longer” because you’re using up more energy and taking more time to get over them.
Some trail running advice I’ve heard says that for every 100 meters of elevation gain, you should mentally add about 1 kilometer to your race in terms of effort. It’s not perfect math, but it’s a good rule of thumb. A half marathon with, say, 300 meters of climbing might feel like running a 16K on flat ground.
Let me put it this way: during my Bromo race, where the first 21K was essentially a half marathon, I climbed around 900 meters in that first half. By the time I reached the actual 21.1K mark, I was as spent as I’ve ever been at the end of some flat full marathons.
That day, I learned that miles with elevation feel twice as hard. I later found out this isn’t just my personal feeling. Coaches and mountain runners refer to Naismith’s Rule, which suggests that for every 100 meters of ascent, you should add about 800–1000 meters of “equivalent” flat distance.
Hills literally add distance to how your body experiences the effort. No wonder that Bromo Half felt endless!
Does Elevation Make a Race Feel Longer? (Yes – Here’s Why)
100% yes. A hilly half marathon will feel harder and longer than a flat one, even though the official distance stays the same.
That’s because the extra time spent huffing it uphill means you’re on your feet longer and racking up fatigue. I remember during Bromo, every uphill segment made the race feel like it was stretching on forever.
It’s not just in your head—scientific studies back this up. One study found that, even when a race course has equal ups and downs, runners’ times were about 2.5–2.8% slower on hilly courses compared to flat ones.
In a half marathon, a 2.5% slower time could add several extra minutes, and that’s definitely noticeable when you’re running.
Physiologically, running uphill ramps up your heart rate and your breathing. Your legs burn because they’re working harder to fight gravity.
I can still remember gasping for breath on a steep incline around mile 5 of the Bromo Half, my pulse racing even though I was barely moving. Every switchback felt like it was pulling me further from that 13.1-mile goal.
So yeah, elevation makes the race longer—not just in terms of time but also in how your brain perceives the challenge.
And don’t be fooled into thinking downhill stretches will fully make up for the uphill grind. You never really “earn back” all the time lost during climbs.
Experts say that for every 100 feet of uphill, the average runner only gains about 15–20 seconds on the downhill. Gravity helps you on the way down, but it doesn’t fully offset the energy spent climbing.
I saw this firsthand in Bromo: I’d tear down a hill at what felt like lightning speed, but my split times were still slower than what I’d see on a flat course. The uphill battles just take way more out of you than the downhills can repay.
The Mental Game of Hilly Races
Let’s be real—hilly courses are also a mental battle. When you know there’s a climb ahead, every hill becomes a challenge for your brain.
It messes with your perception of distance. You look at the miles ticking by and think, “How the heck am I only at mile 8?” because the effort distorts your sense of time.
On flat courses, you can zone out and find a rhythm, but on hills, you’re constantly engaged—usually in discomfort—and it feels like you’re working double-time. Each mile on a hilly course feels like a hard-earned victory.
As a coach, I tell my runners that a hilly race requires not just physical training but mental toughness. You’ve got to be prepared to push through the fatigue and not let the mental struggle break you down.
It’s all about setting realistic expectations: you’ve got to understand that a hilly race is going to be harder and take longer.
So when you cross that finish line, don’t think of it as a failure because it took longer than you planned. Think of it as a stronger performance than running the same distance on an easier course.
Running Uphill vs. Flat: What Hills Do to Your Pace and Your Body
Let’s get one thing straight—running hills isn’t just harder. It’s a totally different beast.
You feel it the second you hit an incline. Your pace drops like a rock—and it should. Because trying to force your usual speed on a hill is the fastest way to blow up your race (or your lungs).
You’re suddenly fighting gravity, lifting your body weight step after step. It’s like someone flipped the difficulty switch to “extra hard” without warning.
And the data backs this up. According to a classic study cited by Runner’s World, even a small 1% incline can slow your pace by 12 to 15 seconds per mile if you’re running between 7:30 to 10:00 per mile.
Hit a 2% grade? Expect double that.
“But I’m Slower on Hills!” — Yeah, That’s the Point.
This is something I drill into my runners (and honestly, myself too). Pace on hills is all relative. A 9:00 mile on the flats might take 10:00+ going uphill—and that’s perfectly normal.
I remember reading a Reddit thread about this where someone said, “Run by effort, not pace on hills.” That hit home. You don’t need a fancy study to prove it—just try breathing through your nose at the same pace uphill and watch your heart rate skyrocket.
During the Bromo Half, I ditched my time goal as soon as the first real climb started. I wasn’t chasing splits anymore—I was just trying to survive.
I shortened my stride, focused on breathing, and even hiked a few stretches. And you know what? That saved my legs later.
The Muscle Shift: Hills Work You Differently
Hills don’t just mess with your pace—they work your glutes, quads, and calves in a way that flat running never will.
Your stride shortens. Your steps get quicker. Your body shifts into climbing mode.
Even if you’re moving slower, your effort level jumps. One study (PubMed) showed that runners had higher blood lactate levels on hill courses, despite running slower.
Translation? You’re working harder uphill whether your watch says it or not.
I felt this in Bromo—halfway up a steep section, my legs were screaming and I was barely jogging. That burn? That’s lactic acid saying hello. And that’s when you know the climb is real.
Downhill Running: The Sweet Relief (and Secret Pain)
Once you crest the top of a hill, you finally get that glorious downhill. Gravity gives you a hand. You can catch your breath.
Your pace might even drop a full minute or two compared to the uphill before it.
I remember flying down a sandy downhill at Bromo, laughing like a maniac as I let my legs go. It felt like a free ride… for a while.
But there’s a price.
According to RunnersConnect, downhill running can pound your legs with 50–75% more impact force than flat ground. That force hits your quads the hardest.
They’re doing the braking while you’re flying downhill. If you’re not ready for it, a long descent can turn your legs to jelly.
And trust me—I’ve been there. After a 3K downhill at Bromo, my quads were already trembling, and I still had more climbs ahead.
It’s like borrowing speed and paying for it later—plus interest.
The Takeaway: Hills Change the Game
Here’s the truth: you’re not going to run the same pace uphill as you do on flat terrain. And you shouldn’t try.
Let go of the watch. Tune in to your breathing. Focus on effort, not speed.
If you normally run 8:30s on the flat, don’t try to hold that going uphill. Maybe it’s a 9:30 or 10:00 mile now. That’s fine. You’re doing the work—it just looks slower.
And when you’re going downhill, use it wisely. Open up the stride a bit, let gravity help, but stay smooth and in control.
Don’t stomp. Don’t fight it. Let the hill work for you, not against you.
💬 Real runner moment: What’s your hill pacing strategy? Do you hike steep stuff or power through? Drop a comment—I’d love to hear what’s worked (or failed) for you.
How Elevation Messes With Your Pace
Let’s keep it simple: uphill slows you down, downhill helps a little—but the net effect is usually slower than running on flat ground.
A 1% incline? That might tack on 15 to 20 seconds per mile if you’re an average runner. A long 5% hill? You’re looking at possibly a minute or more per mile.
And that’s just the physical side. There’s also the mental game. Your heart rate climbs, your breath shortens, your legs fight back. That’s why your pace drops.
It’s not a lack of fitness. It’s physics doing its thing.
What About Downhills?
Sure, you’ll gain a little time. RunnersConnect suggests around 8 seconds faster per mile for every 1% downhill.
But notice that’s only about half of what you lost going uphill. So don’t count on downhills saving the day entirely—especially if they’re too steep to safely bomb down.
Unless you’re on a net downhill course (and even then, there’s a limit), hilly runs will slow your average pace. That’s just how it goes.
Use GAP to Keep Perspective
If you’re using Strava, check out GAP (Grade Adjusted Pace). It’ll show you what your hilly run felt like effort-wise if it were flat.
I’ve had runs where I slogged up 11-minute miles, only to see that my GAP was equivalent to 9:30s. That’s the kind of validation you sometimes need.
📣 Your turn: Ever tried GAP on Strava? What’s your biggest hill-per-mile time drop? Let’s share the pain.
How Elevation Gain Affects Your Half Marathon Time (and What to Do About It)
Alright, let’s get real—hills change the game. If you’re gearing up for a hilly half marathon, you’re probably asking:
“How much slower will I be?”
Short answer: you will be slower.
How much? That depends on a few key things—how much elevation there is, how the climbs are spread out, and whether you’ve trained for them.
So… how much does 500 feet of climbing slow you down?
Here’s the ballpark: most coaches agree that for every 100 feet (about 30 meters) of elevation gain, you might add 1 to 2 minutes to your half marathon time.
That’s not gospel, but it’s a good starting point.
Let’s say you’re a 2-hour half marathoner on a flat course. If your race has 500 feet of climbing, expect to be 5–10 minutes slower.
And yeah, that checks out with what we see in real-world races and physics-based models.
According to Runner’s World, even elite runners lose about 20 seconds per 100 feet climbed. For us mere mortals? Closer to 30–40 seconds.
And going downhill doesn’t give you all that time back—maybe 10–20 seconds per 100 feet if you’re lucky. That’s assuming you don’t shred your quads or wipe out.
Translation: a course with a ton of up-and-down will likely leave you with a slower overall time than a pancake-flat route.
Reddit Wisdom: 600 Feet of Gain? Prepare to Hurt (But It’s Manageable)
I saw a runner on Reddit freaking out about a race with ~600 ft of gain (about 183m). The community didn’t sugarcoat it:
It’s gonna be tough. Adjust your goals.
One seasoned reply nailed it—if you haven’t trained on hills, forget chasing your flat-course PR. Slow your pace, hold back on the climbs, or risk blowing up in the second half.
If you were aiming for 2:00, you might end up with 2:05–2:10, and that’s fine. Another runner chimed in that 600 feet “isn’t much” over 13 miles—but still, effort trumps ego.
His trick? Look down when going uphill so you don’t psych yourself out. I actually love that.
Bottom line: hills are not the place to chase glory unless you’ve put in the work.
My Story: Flat vs. Hilly – 15 Minutes Apart
I learned this the hard way. In 2022, I ran two half marathons just months apart.
One was a flat road race in Jakarta—hot and humid, sure, but no hills. I ran one of my best times that year.
The other? The Bali Hope Half. Beautiful course, meaningful cause, but ~1300 feet of climbing. Same fitness level, same prep—and I finished 15 minutes slower.
I hadn’t gotten slower. The hills just crushed me.
At around kilometer 18, I hit the top of a brutal hill with my legs wobbling and my heart pounding. I remember thinking:
“If this were flat, I’d be DONE by now… but nope, now I have to run down this beast.”
That day taught me that finish time doesn’t always show your fitness.
Course profile matters.
Sometimes, finishing strong on a hard course is more of a win than a shiny new PR on an easy one.
How to Adjust Your Game Plan for a Hilly Race
Let’s break this down. If you’ve got elevation on race day, your approach needs to shift. Here’s what I tell my runners (and what I learned the hard way):
1. Start Smart (Not Heroic)
On a flat course, you might get away with a hot start. On a hilly course? That’s a rookie mistake.
Be conservative early on—especially if there’s a climb in the first few miles. Some runners even plan walk breaks on steep sections.
I’ve done it. I power-hiked the caldera climbs during the Bromo Half. No shame in that—it saved my legs.
As one Reddit runner put it, even experienced folks were “bitching about the last hill.” Don’t be that person who goes out hot and crawls in later.
2. Run by Effort, Not Pace
Forget the watch on the hills. Use your effort meter, or a heart rate monitor if you like gadgets.
Going all-out on the first climb is a recipe for regret.
One great tip from Reddit: shorten your stride, keep your cadence steady, and don’t hunch forward. Stand tall. Stay smooth.
That rhythm—even if it’s slower—is what gets you to the top without frying your legs.
3. Respect the Downhills
Downhills can be your friend—or your destroyer. If your legs aren’t used to them, you’ll get wrecked.
I once bombed a training downhill like a maniac. Felt amazing—until I couldn’t walk right the next day. Quads were toast.
During training, work in some downhill repeats. Get those muscles used to the pounding.
Then on race day, lean in, take light, quick steps, and flow with the terrain. It’s free speed if you’ve earned it.
4. Fuel Early and Often
Hilly races take longer. That means you’ll be out there burning more energy.
Here’s my mistake: during the Bromo race, I skipped a gel early because I was out of breath on a steep climb. Dumb move.
By the next aid station, I was running on fumes.
Fuel before you think you need it—especially if the course profile delays aid stations. Hills suppress appetite, so practice eating when breathing hard during training.
5. Train for the Terrain
If your local runs are all flat, and your race isn’t, you’re in for a shock.
I’ve had beginner clients training in Bali for the Lombok Half. Flat routes all week—then race day comes and they get chewed up by the hills.
That’s why I tell them: once a week, go find a hill and do repeats. If you don’t have hills, incline treadmill, stadium stairs, parking ramps—whatever it takes.
Race day isn’t the time to meet hills. It’s where you show you’ve already made friends with them in training.
6. Mentally Chunk the Course
Hilly races are mentally exhausting. Instead of thinking “13.1 miles,” I tell myself,
“Get up this hill. Then recover. Then get to the next one.”
Break it down. Stack wins. Each hill becomes a checkpoint, not a wall.
Conclusion: Embrace the Hills and Get Ready for the Challenge
Now it’s your turn. You’ve got the knowledge, the strategies, and hopefully a fired-up attitude.
Take these insights to heart and to your training. The next time you line up at a hilly half marathon start line, you’ll do so with confidence and a game plan.
When the gun goes off, you won’t fear the course – you’ll embrace it, every uphill grind and downhill fly.
And when you hit that finish, you’ll know that no matter the number on the clock, you achieved something special.
Lace up, get out there, and get ready for the hills – they’re ready for you, and they will make you a stronger runner than you ever thought possible.
See you at the top!